Many athletes and fit celebrities start their day with big breakfasts full of oats, eggs, and fruit.
Chris Hemsworth eats three omelettes with toast, and Kayla Itsines has toast with olive oil, fish and tomato.
A healthy breakfast is one that combines protein, complex carbs, and healthy fats, a dietitian said.
The Rock: steak, egg whites, oatmeal, papaya, and an English muffin
In March 2022, wrestler-turned-actor Dwayne "The Rock" Johnson shared on Instagram the breakfast he had before training his legs, consisting of:
Sirloin steak with egg whites
Oatmeal with papaya
English muffins with peanut butter and jelly
A tropical punch energy drink
Johnson said the added carbs, fat, and sugar in the meal would help fuel his workout, as Insider's Jackson Thompson previously reported.
Naomi Osaka: avocado on toast with smoked salmon
Tennis player Naomi Osaka eats a large breakfast to fuel her training into the afternoon, she previously told Insider.
Osaka starts her day with avocado on toast with smoked salmon and a green juice.
Chris Hemsworth: three omelettes with mushrooms, capsicum, bacon, and toast
When preparing for his role as Tyler Rake in "Extraction 2" in 2021, Chris Hemsworth's diet was lighter than when he trained for "Thor," the actor's trainer Luke Zocchi told Insider's Jackson Thompson.
For breakfast while training for "Extraction 2", he would eat three omelettes containing whole eggs with mushrooms, capsicum, two pieces of bacon, one piece of sourdough toast, and a cup of coffee.
Shaquille O'Neal: eggs and turkey sausage
NBA Hall-of-Famer Shaquille O'Neal follows a high-protein, low-carb diet to stay in shape as he gets older, Insider's Jackson Thompson previously reported.
For breakfast the 50-year-old retired athlete eats three turkey sausages and four to five egg whites, he told GQ.
Tia-Clair Toomey: oatmeal with fruit and honey, then a bagel
First, she eats 128 grams of oatmeal with 40 grams of blueberries, a banana, and honey. After training she eats a bagel, half with a fried egg and avocado, and half with peanut butter and blackberry jam.
Henry Cavill: omelette, beef, protein shake, oats, and berries
"Superman" actor Henry Cavill eats four meals a day to stay in shape, he told Insider.
For breakfast he has an omelette with ham, beef fillet, a protein shake, a cup of oats, and berries.
Blaine Sumner: chicken shake
His go-to shake is made from 1.5-2 chicken breasts, cooked as plainly as possible, blended with sweet potato or rice, spinach, almonds or olive oil, and water.
Brooke Wells: protein oats with fruit
CrossFit athlete Brooke Wells eats a high-carb diet to fuel her high training volume, she previously told Insider.
For breakfast, Wells eats a large bowl of oatmeal with protein powder and fruit.
Anthony Joshua: yams, eggs, dates, and oatmeal
Heavyweight boxer Anthony Joshua eats his first meal 2 1/2 hours before heading to the gym, he previously told Insider.
Joshua's breakfast consists of:
yams, eggs, and dates
a big bowl of oatmeal
a protein shake
a glass of orange juice
a glass of honey, lemon, and ginger
He also has a coffee or a pre-workout caffeine supplement before training.
Kim Kardashian: acai bowl
Kim Kardashian works out six days a week, lifting weights and doing treadmill sprints, according to Women's Health.
She posted her breakfast on her Instagram story in July 2022, showing she's a fan of an açai bowl topped with fruit, granola, and coconut flakes, with a cup of tea, the Daily Mail reported.
Arnold Schwarzenegger: eggs and oatmeal
one cup of oatmeal
one cup of orange juice
one cup of 2% milk
Alicia Vikander: poached eggs and avocado
An average breakfast was two poached eggs and half an avocado, Magnus Lygdbäck said.
Lewis Hamilton: avocado on toast and a smoothie
Formula 1 driver Lewis Hamilton follows a plant-based diet, he told Men's Health.
For breakfast, he has avocado on toast, or avocado with fruit, and a smoothie.
"I always have smoothies. I love having various smoothies with plant-based protein. I generally have that probably two or three times a day because it's super quick, super easy, put it in the blender and you can take it with you," he said.
Andre Rush: 24 eggs, beef, and a protein shake
Celebrity chef and military combat veteran Andre Rush eats 6,000-10,000 calories a day to maintain his size and fuel his lifestyle.
Rush, also known as The Jacked Chef, starts his day with coffee, 24 soft boiled eggs (20 just whites, four whole), a few pieces of lean beef, and a protein shake containing oats, peanut butter, and kale, he told Insider.
Hattie Boydle: cream cheese bagel with eggs or salmon, and vegetables
Boydle starts her day with a medium skinny cappuccino plus a bagel with cream cheese, eggs or salmon, and 300 grams of vegetables like broccoli or zucchini.
Karsten Warholm: bread, eggs, and yogurt
Norwegian athlete Karsten Warholm overhauled his diet and saw his performance improve as a result, he previously told Insider.
The world-record-holding hurdler starts most days with bread, eggs, yogurt, coffee, and milk.
Tom Stoltman: eight eggs, four pieces of bread, and mushrooms
Two-time World's Strongest Man Tom Stoltman told Insider he starts his day with eight eggs (cooked any way) with four pieces of sourdough bread, and lots of mushrooms.
During the World's Strongest Man competition, he eats even more, this year opting for pancakes with strawberries, bananas, and honey at IHOP for breakfast.
Mallory Weggemann: protein oatmeal with peanut butter, chia seeds, and berries
American swimmer Mallory Weggemann aims to eat intuitively to maintain a health relationship with food, she previously told Insider.
A typical breakfast for her is hard-boiled eggs and yogurt with berries; or oatmeal with milk, almond or peanut butter, chia seeds, berries, and protein powder.
Noah Ohlsen: fruit, eggs, sausages, bagel, oats, and potato pancakes
CrossFit athlete Noah Ohlsen eats a big breakfast consisting of an apple, a banana, eggs, sausages, a bagel with fruit spread, overnight oats, and potato pancakes, he previously told Insider's Gabby Landsverk.
When he wanted to lose weight, he reduced this to just whole eggs plus extra egg whites, sausages, and a bagel, he told Men's Health.
Tom Brady: protein smoothie
NFL star Tom Brady starts each day with a protein smoothie made from:
5 ounces of almond milk
5 ounces of hemp milk
1/2 cup of frozen bananas
1/4 cup of walnuts
1 cup of blueberries
1 teaspoon of chia seeds
1 tablespoon of almond butter
1 scoop of whey protein powder
Brady's diet involves heavily restricting dairy, sugar, refined carbs, processed meat, anything non-organic, and certain fruits and vegetables, Insider's Jackson Thompson reported.
Katrin Davidsdottir: eggs and oatmeal
Davidsdottir starts her day with eggs and oatmeal most days, but sometimes has bagels.
Hunter McIntyre: Fruit Loops and PB&J sandwiches
Hyrox champion Hunter McIntyre eats up to 7,000 calories of mostly carbs and sugar each day, he previously told Insider.
McIntyre starts his day with a coffee with 2-4 tbsp of honey or maple syrup. After training, he eats "tons of cereal" such as Fruit Loops and PB&J sandwiches, or he goes to McDonald's for breakfast and orders a cinnamon bun, oatmeal, and coffee with cream and sugar.
Lebron James: oat-free high-protein granola
For breakfast, NBA player LeBron James has granola made from nuts, seeds, and egg whites, according to his chef Dena Marino, as Insider's Jackson Thompson reported.
Marino posted the recipe on Instagram in March 2022, and it consists of:
1 cup of chopped cashews
1 cup of chopped pecans
1/2 cup of sliced almonds
1/2 cup of coconut flakes
1/4 cup of ground flaxseeds
1/2 teaspoon of turmeric
1/2 teaspoon of smoked paprika
1 teaspoon of cinnamon
1 tablespoon of curry powder
1/4 teaspoon of salt
2 tablespoon of maple syrup
1 tablespoon of honey
1 egg white
The granola could be made more energizing by adding oats, registered dietitian Bonnie Taub-Dix told Insider.
Aimee Cringle: protein oatmeal
Up-and-coming CrossFit athlete Aimee Cringle told Insider she eats a lot but is learning not to feel guilty about that, because she knows food is what gives her the energy for her workouts and helps her perform her best.
For breakfast she eats oatmeal made from 90 grams of oats with chocolate protein powder, topped with a protein bar, cereal, and banana.
Nathan Chen: egg wrap, yogurt, corn flakes, and smoothie
An average breakfast is an egg wrap, yogurt, corn flakes and a smoothie, according to Delish.
Hafthor "The Mountain" Björnsson: eggs, chicken, yogurt, oatmeal, and berries
Hafthor "The Mountain" Björnsson lost 121 pounds in 2021 in preparation for a career as a boxer, he told Insider.
The former Strongman and "Games of Thrones" actor ate five high protein meals a day while losing weight, starting with a breakfast of two whole scrambled eggs with 200 grams of chicken, a portion of skyr (Icelandic yogurt), 40 grams of oatmeal, and 50 grams of blueberries.
Kayla Itsines: toast with olive oil, anchovies, tomato, and olive
Personal trainer and fitness influencer Kayla Itsines eats a balanced diet including all food groups.
For breakfast, she has two pieces of toast with olive oil, anchovies, tomato, and olives with a Greek/Turkish coffee, she told Insider.
Zack George: oatmeal with raisins and honey
British CrossFit athlete Zack George fuels his training and helps his body recover by eating 4,000 calories a day, he previously told Insider.
For breakfast, George eats 100 grams of porridge oats with raisins and honey, and has a protein shake after his first workout of the day.
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